August 27, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up

Three sets of:
10/7 Calorie Row OR Bike
50-Foot Suitcase Carry (right)
10 Single Arm Kettlebell Deadlifts (right)
50-Foot Suitcase Carry (left)
10 Single Arm Kettlebell Deadlifts (left)

Followed by…

Three sets of:
10/7 Calorie Bike OR Row
20 Banded Good Mornings
20 Seated Banded Rows

A.
Five sets of:
3 Deadlifts @ 75%
Rest 2 minutes between sets

*Do not touch and go.

B.
Five rounds for time of:
21 Deadlifts (115/85 lbs)
15 Toes to Bar
9 Thrusters (115/85 lbs)

C.
Three sets of:
30 Banded Hamstring Curls
60 Seconds of Banded Hip Bridges
Rest 30-60 seconds

D.
Four sets of:
30 Second Supine GHD Hold
10-15 GHD Sit-Ups
Rest as needed

Athlete Notes:
This workout is something that we want to throw at those of you getting ready to hit some qualifiers this off-season. It’s a moderately light barbell with just enough stimulus change to keep you moving. Don’t let this workout fool you though, it’s going to get grippy. Find a way to relax your grip as best you can on those thrusters because it’ll be game on rounds 4 and 5 on the deadlifts and toes to bar. For those movements we’re looking 1-2 sets to get the 21 deadlifts, and unbroken as long as you can to get the toes to bar. If you have to rest, take a second before hitting the toes to bar but we want you dropping straight from the thrusters into a set of deadlifts. Grip and rip and let us know how this went for you and what you liked about your strategy or what you would have done different!